Morning walk: 10 health benefits

Morning walk: 10 health benefits

A walk in the morning takes away sadness and anxiety. There is a famous saying that says something like this. Indeed: a few steps in the morning has many positive benefits for the body and mood. Here are ten reasons to start the day with a little walk in the morning, plus tips on how to make it a daily routine.

Morning walk is healthy! Some people may smile and think that you can achieve healthier and more effective results through cycling, jogging, or fitness. But the wrong thought: More and more studies are showing that regular walking can be much more than just a waste of time. Walking for 30 minutes five times a week can strengthen the immune system, muscles, and joints, release endorphins, boost heart health, reduce high blood pressure, depression and anxiety, and boost metabolism. And best of all, walking can reduce chocolate consumption!

1. Say Goodbye to Stress – More Clarity, Better Focus

First of all, starting a healthy day means going for a walk in the morning. This doesn’t mean jogging to catch a train fast or risking an accident on your way to college just because you’re staring at your cell phone. It’s about walking consciously. Take a walk, have fun, and focus on yourself and your surroundings. Walking is a healthy end in itself and is the number one reason why it’s worthwhile: it slows you down and gives you the opportunity to start the day with focus, to maintain mental clarity and to enhance your ability to focus.

A recent study found that older adults who started their mornings with a walk had better cognitive functions than those who did not exercise.1

Also interesting: a simple trick while walking seems to make you look younger for longer

2. Walking Boosts Creativity

Going for a walk and being with yourself for a few minutes – without the extra information – can help you rediscover your creativity. Research has shown that compared to sitting, walking opens a free flow of ideas that can help better solve problems. This is especially true when you are in nature. So if a morning meeting or brainstorming session approaches, walking with colleagues can increase productivity.

3. Increase oxygen uptake

Going for a walk outdoors also automatically means increased oxygen uptake. Breathing occurs unconsciously – many people breathe shallowly and tensely in the stresses of everyday life. This is because stress obstructs the normal flow of air. So a morning walk is ideal for consciously focusing on yourself and your breathing for a few minutes each day. Just 10 minutes of walking can relieve stress (and fatigue). By the way, there are now some walking meditations that can wonderfully accompany walking.

4. Make healthy choices out of your morning walk

But why in the morning? With more oxygen in the blood, you immediately feel more energetic and less sleepy. You start your day awake and automatically make healthy choices throughout the day. Walking can inspire people to eat a healthy lunch during the day and cut back on sweets when their energy levels are low.

Speaking of sweets: In a study of 78 chocolate lovers, scientists from the University of Exeter discovered that walking can relieve cravings. One group was asked to walk for 15 minutes (albeit on a treadmill) while the other half worked directly at their desks. Then a bowl of chocolate was placed in front of the noses of both groups. The test subjects who had previously walked on the treadmill consumed half as much chocolate as the inactive subjects.2

5. Healthier sleep

Walking in the morning can also help you sleep better at night. A small but meticulous 2017 study noted that seniors between the ages of 55 and 65 had trouble sleeping at night or had mild insomnia. Those who exercise in the morning sleep better at night than in the evening. However, more research is needed to determine why morning exercise is better for sleep than nighttime exercise.3 This may be due to the sleep hormone melatonin, which is only released in sufficient amounts if you have seen enough sunlight during the day.

Also interesting: According to researchers, irregular sleep increases the risk of heart attack

6. Walking promotes good mood

Sometimes our heads don’t make it easy for us. But a walk is also ideal for letting go of anger or fears. Studies are also shown here: Just 10-20 minutes of walking can improve mood. This is not only because the body releases excess energy, but also endorphins. These feelings of happiness stabilize the vegetative nervous system and balance negative emotions. Landscaping is also said to have a calming effect on the body and mind and lowering blood pressure. So don’t walk between cars and street noise, but at least visit the nearby park.

Also interesting: 7 scientifically proven ways to lower high blood pressure

7. Get rid of excess weight

Walking in the morning can also improve your condition and help you lose weight. Walking for 30 minutes at a moderate pace can burn up to 150 calories. In combination with a healthy diet and strength exercises, the kilograms drop.

Also, walking can help strengthen the muscles in your legs. Especially “newbies in walking” who never reach the mandatory 10,000 steps per day will quickly notice more strength in their legs.

Also interesting: 6 exercises that turn walking into a fitness booster

8. Expect family!

Another advantage of running in the morning is that you can check the box for the daily portion of physical activity in the morning. Even family, long hours at work or school can not interfere and cause feelings of guilt. After all, I’ve already moved a bit in the morning.

9. Strengthens the immune system

Regular walking can strengthen the immune system and prevent cardiovascular disease or cancer. 30 minutes of walking a day reduces the risk of heart disease by 19 percent! Even those with diabetes can use it to lower blood sugar levels.4

10. Walking helps with back pain

If you walk regularly, you can also say goodbye to stiffness and pain in the shoulder area, muscle stiffness or back problems. Because movement helps. Especially in the morning, when the level of cortisol (the stress hormone) is particularly high, exercise ensures it is broken down again quickly. You relax and dissolve tensions.

11. Brighter skin

So it doesn’t always have to be a sweaty gym session to do something good for your body. Your skin will also thank you if you make walking an essential part of your morning routine. If this is not supplied with enough blood, the result can be acne, pimples, wrinkles or fine lines. Hormonal balance also comes out of the joint. Regular walking improves blood circulation and helps to better transport oxygen to the cells. As a result, the skin gradually begins to glow and appear healthier over time. A morning walk also ensures that the skin can benefit from vitamin D.

Walking as part of the morning routine

This all seems very tempting. But how can you really make your morning walk part of your routine? Simple first step: Prepare your clothes, socks, and shoes the night before.

Once the alarm goes off, just hop out of bed before your mind comes up with a whole bunch of excuses. In the process, the neural circuits for getting up early are rewired and the pathways that work together in the brain reconnect over time. Meaning: it gets easier with time!

And if you don’t have the discipline, you can start with a smaller size: Instead of walking straight for 30 minutes, get dressed first and walk out the front door for a few breaths. According to studies, it takes about two months to really form a new habit. If deep breaths in front of the front door become a habit, you can go up a bit and walk around the building. A little tip: a pedometer can boost motivation sometimes!


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